Comprehensive Guide | Updated December 2024 | 9 min read
Walk into any pharmacy and you'll see dozens of "hair vitamins" promising dramatic regrowth. Most are overpriced marketing with minimal science.
This guide cuts through the BS and identifies what actually matters.
The Supplements Worth Taking
1. Vitamin D3 (If Deficient)
Evidence: Vitamin D receptors regulate hair follicle cycling. Deficiency impairs anagen phase.
Target level: 40-60 ng/mL (test first)
Dose if deficient: 2,000-5,000 IU daily
Cost: $10-15 for 3-month supply
2. Iron/Ferritin (If Deficient)
Evidence: Low ferritin is #1 nutritional cause of hair shedding in men
Target level: Ferritin 40-60 ng/mL
Dose if deficient: Work with doctor (excess iron is dangerous)
Test first—don't guess
3. Omega-3 (EPA/DHA)
Evidence: Reduces systemic inflammation, supports scalp health
Dose: 2g combined EPA/DHA daily
Best source: Fatty fish 2-3x weekly OR quality fish oil supplement
Cost: $15-30/month
4. Zinc (If Deficient)
Evidence: Supports protein synthesis and cell division in follicles
Dose: 11mg daily (don't exceed 40mg—excess worsens shedding)
Get from food first: Oysters, beef, pumpkin seeds
Only supplement if tested deficient
Supplements to Skip
❌ Biotin (Unless Deficient)
Why skip: Biotin deficiency is rare. Supplementing beyond deficiency doesn't boost growth. See our biotin deep dive.
Exception: If blood test shows deficiency
❌ Collagen Supplements
Why skip: Weak evidence for hair specifically. Your body breaks down collagen into amino acids anyway—just eat protein.
❌ "Hair Vitamins" with Proprietary Blends
Why skip: Overpriced, under-dosed active ingredients hidden in "blends", marketing > science
The One Supplement Worth Considering: Nutrafol
Cost: $79/month
Evidence: 2023 RCT showed 79% improvement vs 51% placebo at 6 months
Contains: Saw palmetto, ashwagandha, curcumin, marine collagen, biotin, more
Best for: Men wanting natural DHT-blocking approach who can afford it
Reality check: Less effective than finasteride (38% improvement vs 68% for finasteride in studies), but may work for mild thinning
🔬 The Evidence Hierarchy
Tier 1 (proven): Finasteride, Minoxidil, Hair Transplant
Tier 2 (some evidence): Nutrafol, Saw Palmetto, Pumpkin Seed Oil
Tier 3 (minimal evidence): Most "hair vitamins", Biotin, Collagen
The Cost-Benefit Analysis
Notice: Finasteride + minoxidil ($600/year) costs less than Nutrafol alone and has far stronger evidence.
Skip Overpriced Supplements—Get Proven Treatments
Supplements are fine as adjuncts, but finasteride + minoxidil have 30+ years of clinical evidence. Start with what works.
Start Finasteride + Minoxidil →The Smart Supplement Strategy
1. Test first: Get bloodwork for Vitamin D, ferritin, possibly zinc
2. Supplement deficiencies: Target low levels with appropriate doses
3. Add omega-3: If not eating fatty fish regularly
4. Consider Nutrafol: Only if budget allows AND you want natural approach
5. Skip everything else: Marketing fluff
Most important: Supplements support but don't replace finasteride/minoxidil.
Next Steps
- Hair Growth Diet: Get nutrients from food first
- Finasteride Guide: The treatment with actual evidence